Movements Atlas

Middle back

35 drawn movements that work the middle back. Every one of them is in the library your plans are built from.

The middle back on the figure

Also works the middle back

66 more movements where the middle back are worked, but are not the major target.

Plans that train the middle back most Back Builder Barbell for Size Base, Build, Peak Bells Overhead Double Kettlebell Two Days, Then Three

Every plan that trains the middle back

94 more plans with a movement that works the middle back as a major target, most first under each kind.

Staff picks Dumbbell Foundations Dumbbell Muscle Kettlebell Foundations Mobility Foundations Strength Foundations The First Two Weeks

Bodyweight Desk Break Seated Stretch Break Suspension Straps Bands and a Post Bands at Home Beside the Chair Chair and Floor Every Day Hard Day, Easy Day Park Bars Pull-up Ten Roll and Stretch Rolled Out Your First Pull-up

Dumbbell Volume, then Intensity Dumbbell Giant Sets Dumbbell Tiers Dumbbell Volume Dumbbells and a Band The Home Gym The Second Eight Three in a Row Arms and Shoulders Back to the Bells Dumbbell Circuits Dumbbell Rounds Dumbbells on the Road First Dumbbells Heavy Pair One Side at a Time The Light Pair Two Days, One Bench

Barbell Bands and Chains Bar and Rack Barbell Power Barbell Variations Bench Block Five Days, Then Four The Garage Split Twice a Week Barbell Your First Barbell Back Under the Bar Barbell Peak Barbell Rounds Deadlift Block Five by Five Five Short Days Heavy, Light, Medium Squat Block Top Set Wave Strength

Kettlebell Loaded Mobility — Kettlebell Two Bells Around the Bell Back to the Bell Bell and Body Clean and Press Heavy Bell Kettlebell Clean and Jerk Kettlebell Complexes Swing and Get-Up Swing to Snatch Twenty Minutes Windmill and Get-Up Your First Kettlebell

Gym Gym Strength One Station Power Day, Pump Day The Five-Day Split Back in the Gym Bar and Bars Cable Stack Cables Only Gym Conditioning Incline Chest Machine Foundations Machines, Two Days Neck and Upper Back Once a Week Push, Pull, Legs Sled and Strongman Smith Machine Upper Lower The Big Lifts The First Month at the Gym The Lunch Hour The Six O’Clock Gym Twelve-Week Glutes Upper Lower, No Barbell